Many people love vigorous exercises that get their blood pumping during the workout. But when you are doing the practice for sleep that may not be helpful. Experts, in fact, say that the most beneficial aspects of yoga are subtle and take a short time. Yoga is an excellent way to wind down your day. Research says that yoga helps people get better sleep. Some yoga poses have been brilliant in assisting people to sleep. Here are some poses that will help you beat insomnia and boost relaxation.
- Wide Knee Child’s Pose (Balasana)
With this pose, you get to enjoy a sense of calmness and stability. However, people with hip or knee injuries should be extra careful not hurt themselves.
- Kneel down on the floor then bring your toes together.
- Next, you need to separate your knees hips as wide as possible to extend to the edges of the mat.
- Breathe out and sink your torso onto your thighs.
- Allow your hands to relax alongside your torso such that your arms will be pointing towards the back of the room. This releases tension in your shoulders.
- Bend down your forehead on the ground and carefully roll your head on each side. This releases tension in your brow.
- Breathe in and out slowly through your nose.
- Head to knee pose (Janu Sirsasana)
This is a part of Ashtanga yoga primary series that is mostly practiced as a seated asana.
- Sit on the floor with your shoulders hanging forward. Extend your legs straight in front of you and bend your knees if necessary.
- Bend your right knee then open the hip. Next, bring the sole of the right foot to the inner left thigh ensuring that the right knee is towards the ground. If you can’t manage that, use a cushion for support.
- Breathe in and straighten your spine
- Breathe out as you bend forward your hips ensuring that the spine and the neck are long. Put your hands on either side of your left foot. Stare at the big toe of the left foot as you inhale and exhale.
- Do the same on either side.
- Hero Pose (Virasana)
Virsana is seated and standing asana in which yogis practice forward and backward bends and some twists. It allows stretching of the knees and ankles. It enables the lubricating fluid to flow to these areas hence protecting them from any injury.
- Seat in a comfortable pose and make your glutes to rest on your heels. Keep the top of your feet on the floor.
- Straighten your spine upwards and open your chest as you inhale and exhale.
- Use your breaths to slow down the heart rate and relax your mind.
- Supported Half Frog Pose (Ardha Bhekasana)
This yoga pose enables stretching of the thorax and the spine. It requires strength and flexibility to attain the posture.
- Lie on your belly. Put pillows under the stomach to be more comfortable.
- Stretch out one leg to the side and bend it to a 90-degree angle. Keep your knee level with the hip.
- Straighten the other leg to incline behind you.
- Turn your head to face the direction of your bent leg.
- Relax your belly as well as your eyes. And concentrate on the nostrils as you inhale and exhale.
- Standing Forward Bend (Uttanasana)
Uttanasana is an intense forward bending pose. It is a powerful stretch pose for your neck, and shoulder muscles.
- Keep your hips wide apart while standing. Take deep breathes.
- Breathe out and straighten your torso forward and over your legs.
- Allow your left hand to rest on the shin or on the floor. But do not strain to reach the floor. If you are having a difficult time, you can put blocks under each hand for support.
- Smoothly inhale and exhale through your nose.
- For people with tight harmstrings, bend your knees slightly such that your chest can lie on your thighs.
- Shake your head in a gentle manner
- When you want to come up, roll up slowly so that you don’t experience lightheadedness.
If you are having trouble sleeping, these five yoga poses can help in remedying that. Stretching, in general, has a calming effect which helps you relax and concentrate on your body. But remember to be extra careful not to injure yourself. If you cannot manage a particular pose, do not strain to do it.